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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 12/21/2016 Premier Martial Arts/Grand River CrossFit 12/21/2016 Complete as many rounds as possible in 15 minutes of:
5 clean and jerks 95/65lbs
5 toes-to-bars
Rest 30 seconds

Post rounds and reps!
LVL1M: 8min, light weight, HKR
LVL1: 12min, 75/45lbs, HKR
LVL2: 85/55lbs, K2C
LVL3: RX'd
 12 rounds 0 reps
Performed as RX
Nyree Segui 12/20/2016 Premier Martial Arts/Grand River CrossFit 12/20/2016 Floor Press
3-3-3-3-3-3-3

Followed by 2X10 @ 50% of 3R.
Linear Sets.

Post load!
 90,45 lbs
Performed as RX
Nyree Segui 12/19/2016 Premier Martial Arts/Grand River CrossFit 12/19/2016 8min AMRAP;
10 Front Rack Walking Lunges 95/65lbs
5 Squat Cleans 95/65lbs

Post rounds & reps!
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6 rounds 3 reps
Performed as RX
Nyree Segui 12/16/2016 Premier Martial Arts/Grand River CrossFit 12/16/2016 3 rounds for time:
250m Row
10 Deadlifts (BW)
15 Sit-ups

Post time!
LVL1M: light weight
LVL1: 50% BW
LVL2: 70% BW
LVL3: Rx'd
 6m 33s
Performed as RX
Nyree Segui 12/14/2016 Premier Martial Arts/Grand River CrossFit 12/14/2016 3x3min AMRAP of:
10 Leg Levers
5 Power Cleans 95/65lbs
1min Break between rounds

Score is total reps.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 225 reps
Performed as RX
Nyree Segui 12/13/2016 Premier Martial Arts/Grand River CrossFit 12/13/2016 Push Jerk
5-5-5-5-5

Post load!
 65 lbs
Performed as RX
Nyree Segui 12/12/2016 Premier Martial Arts/Grand River CrossFit 12/12/2016 4 rounds for max reps
1min Cal Row
1 min DB Snatch 50/35lbs (Alt every 2 reps)
1min Rest


Post total reps + Total calories.
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd		 105 reps
Performed as RX
Nyree Segui 12/09/2016 Premier Martial Arts/Grand River CrossFit 12/09/2016 5 rounds of
50 double-unders
80ft walking lunge
80ft bear crawl

Post time!
Scale as needed.
 10m 29s
Performed as RX
Nyree Segui 12/08/2016 Premier Martial Arts/Grand River CrossFit 12/08/2016 2000m Row
at 500m do 10 Push-ups
at 1000m do 20 Squats
at 1500m do 30 Sit-ups

Post time!
 12m 12s
Performed as RX
Nyree Segui 12/07/2016 Premier Martial Arts/Grand River CrossFit 12/07/2016 21-15-9 reps for time of:
Deadlifts 185/135lbs
Burpees, jumping over the barbell

Post time!
LVL1M: light weight
LVL1: 155/115lbs
LVL2: 175/125lbs
LVL3: RX'd		 6m 51s
Performed as RX
Nyree Segui 12/02/2016 Premier Martial Arts/Grand River CrossFit 12/02/2016 5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs


Rest 3 minutes between rounds, total reps and calories = score


LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.		 162 reps
Performed as RX
Nyree Segui 12/01/2016 Premier Martial Arts/Grand River CrossFit 12/01/2016 Run or Row
3000m (3Km) Time Trial

Post time!
 15m 02s
Performed as RX
Nyree Segui 11/29/2016 Premier Martial Arts/Grand River CrossFit 11/29/2016 Squat cleans
3-3-3-3-3-3-3

Post load!
 110 lbs
Performed as RX
Nyree Segui 11/28/2016 Premier Martial Arts/Grand River CrossFit 11/28/2016 4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
 7m 35s
Performed as RX
Nyree Segui 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 219 reps
Performed as RX
Nyree Segui 11/25/2016 Premier Martial Arts/Grand River CrossFit 11/25/2016 For time:
15 second handstand hold
30 second plank
5 Manmakers 25/15lbs

25 second handstand hold
45 second plank
10 Manmakers

35 second handstand hold
1:00 plank
15 Manmakers

Post time!
Scale as needed.		 15m 51s
Performed as RX
Nyree Segui 11/23/2016 Premier Martial Arts/Grand River CrossFit 11/23/2016 8:00 AMRAP
5 Med Ball V-Sit Ups 20/14lbs
10 Backwards Walking Lunge Steps
15 Squat Jumps

Post rounds & reps!
Scale as needed.
 7 rounds 1 reps
Performed as RX
Nyree Segui 11/22/2016 Premier Martial Arts/Grand River CrossFit 11/22/2016 Deadlift
10min to find new 3RM
5x3reps at new 3RM weight.

Post load!		 215 lbs
Performed as RX
Nyree Segui 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 2m 47s
Performed as RX
Nyree Segui 11/19/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 14-19, 2016 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 OH Walking Lunge 45lbs/25lbs
10 Box Jumps 24/20

Post time!
Scale as needed.		 6m 59s
Performed as RX
Nyree Segui 11/18/2016 Premier Martial Arts/Grand River CrossFit 11/18/2016 5 rounds of:
5 Back Squats @ BW
7 Pull-ups
9 V-Sits

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups, sit-ups
LVL1: 50% BW, mod pull-ups,
LVL2: 75% BW, mod pull-ups
LVL3: RX'd		 6m 51s
Performed as RX
Nyree Segui 11/16/2016 Premier Martial Arts/Grand River CrossFit 11/16/2016 8min AMRAP of:
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min

Post total reps!
Scale as needed.
 98 reps
Performed as RX
Nyree Segui 11/15/2016 Premier Martial Arts/Grand River CrossFit 11/15/2016 Overhead Squats
5-5-5-5-5

Linear Sets

Post load!
 75 lbs
Performed as RX
Nyree Segui 11/14/2016 Premier Martial Arts/Grand River CrossFit 11/14/2016 5 rounds of:
7 SDHP 75/55lbs
7 Front Squats 75/55lbs
7 Push Jerks 75/55lbs

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 5m 30s
Performed as RX
Nyree Segui 11/11/2016 Premier Martial Arts/Grand River CrossFit 11/11/2016 21-15-9 reps of
Bar Facing Burpees
Front Squats 95/65lbs
Sit-ups

Post time!
LVL1M: 15-9 reps, push-ups, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 8m 10s
Performed as RX
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